Which dry fruit is best for weight loss?

Dry fruits are a great source of both fat and protein for the body. And while many people avoid dry fruits altogether when they are on diets, only a few know that strategically eating dry fruits can aid us in losing weight.

But because every dry fruit has different calories and nutritional value, it’s appropriate to ask, which dry fruit is best for weight loss.

Let’s find out!

Key Takeaways (Lesson Learned)

· Dry fruits are good for weight loss

· The best dry fruits for weight loss include almonds, dates, walnuts, prunes, Brazil nuts, figs, raisins, & dried apricots

· Dry fruits are a good source of fats, proteins, fiber, vitamins, minerals, & antioxidants

· The best time to eat dry fruit is early morning

· Dry fruit can be consumed in the form of granola, oatmeal, and as a snack

Which dry fruit is best for weight loss?

Are Dry Fruits Good for Weight Loss?

The simple answer is yes, dry fruits are good for weight loss, but only when they are consumed in moderate amounts. This is because dry fruits have a low amount of carbohydrates which are the enemy of weight loss, yet they are high in proteins and have the appropriate amount of fats to keep you satiated for longer.

This enables you to eat less, and remain full for longer, ultimately allowing you to function on a calorie deficit which will lead to gradual weight loss. In addition, dry fruits pack a lot of energy which can be used to fuel your physical activity along with a diet.

Which Dry Fruit is best for Weight Loss?

So, now that we know that dry fruits are good for reducing weight, which dry fruit is the best for weight loss? The answer to this question depends on a range of factors. Many people avoid eating certain dry fruits because of the side effects they get such as acne or have developed nut allergies that restrict their dry fruit intake.

Dry fruits also have different nutritional compositions so what may be ideal for one person may not be what someone else may need. For this reason, we believe there is no one best dry fruit, rather you should try to include a mix of dry fruits in your daily diet and change them up now and then.

But be careful when eating these, don’t make the mistake of eating all of them every day in the serving sizes we have specified. Rather switch them up every day. For example, one day you can have almonds and prunes, and the next day you can eat walnuts and dried apricots. Always maintain a balance.

8 Best Dry Fruits for Weight Loss:

  • Almonds

Almonds are one of the best nuts to consume for longer satiation as they are a good source of proteins, fats, antioxidants, vitamins, and minerals. Every 100 grams of almonds contain about 576 kcals. They are also a rich source of fiber and help regulate bowel movements.

The magnesium and vitamin E contents of almonds help keep your weight at a healthy level and help maintain the levels of bad cholesterol in the body.

You can eat up to an ounce or 23 pieces of almonds per day, but if the goal is to lose weight, then 5-6 almonds combined with other types of dry fruits are best.

  • Dates

Dates have high amounts of carbohydrates so just 1 or 2 a day is enough to give you enough protein, unsaturated fatty acids, Vitamin B5, and plenty of minerals. They are great at keeping the pangs of hunger at bay.

If you work out, dates are also a powerhouse to keep you full of energy throughout your exercise session.

  • Walnuts

Walnuts are another type of nut which are a great source of protein and fat. But there’s one thing that’s extra special about them. They have different kinds of fats known as omega-3 fatty acids which are rare, and good for cardiovascular health. They prevent many diseases and keep you extremely healthy.

If you are struggling with obesity, try to include 5-6 almonds in your diet every day. They will also help you with digestion.

  • Prunes

Prunes are dried plums and are best at alleviating constipation. They are rich in dietary fiber and promote peristaltic movements within the intestines, releasing all the unwanted toxins from your body.

They can also naturally enhance your body’s resting metabolic rate, and help you lose weight faster than ever. At a time, you can have 3-4 of these.

8 Best Dry Fruits for Weight Loss
  • Brazil Nuts

Brazil nuts are loaded with essential amino acids L-arginine as well as selenium which help burn fat rapidly. They have low carbs, high fiber content, and minerals like zinc, magnesium, and potassium, all of which help with weight loss.

Make sure you eat Brazil nuts in calculated amounts, so they can increase your metabolism. Usually, no more than 2 of these are enough to lose weight effectively.

  • Figs

In the list we have made, figs are the best source of nutritional value. They are jam-packed with health benefits. They are great to cure constipation and keeping your gut and intestinal health in great shape.

They are also a great digestive supplement because of a special digestive enzyme called ficin, which can help you lose weight. But figs are high in calories because they are sugar dense. So it’s best to just eat 1 or 2 a day.

  • Raisins

Raisins are delicious, aren’t they? They are a rich source of iodine which aids in the digestive process and fill you up for longer. What’s more? They can alleviate some of the symptoms of anemia as they are rich in iodine and acidity as well as fiber.

If you have a slow metabolic rate, these will be a great addition to your diet. You can eat 10 every day.

  • Dried Apricots

Dried apricots are a great low-carb and low-fat option if you want to include more dry fruits in your diet. They help satiate you for longer and ultimately suppress hunger keeping you full for up to 5 hours. This way, you can maintain your calorie deficit and lose weight gradually.

Dried apricots also contain essential minerals like magnesium, and increase your body’s metabolism, helping you slowly lose those extra kilos. You can eat up to 4-5 of these each day.

(Mewada, 2022)

The Benefits of Dry Fruits

Now, let’s discuss the benefits of dry fruits. Dry fruits are a great source of vitamins and minerals to nourish your body. In addition, they are low in fats and carbohydrates and keep you fuller for a longer time than other types of food.

Dry fruits also have high water content, so they have the capacity to hydrate you when you eat them on daily basis. They are rich in fiber which can help regulate your digestive system as well as your bowels. They also pack a lot of energy and add to the immunity of your body.

Dry fruits are a lot more filling than their oil-based counterparts because they have less liquid content. To accurately compare the effects of eating dry fruits on weight loss without going over the calorie limit necessary for weight loss, stick to eating more dry fruits if you eat them regularly and less if you don’t.

Dry fruits contain fiber and healthy fats, and they are rich in antioxidants. When added to your daily diet, they can help you lose weight and improve your overall health. Dry fruits are also high in nutrients like manganese and vitamin B1, which help the body produce energy, reduce inflammation and boost immunity.

(Dried Fruit: Good or Bad?, 2017)

The Benefits of Dry Fruits

Different Ways to Consume Nuts on a Daily Basis

Eating nuts and nut butter is a great way to add health benefits to your daily diet. There are many nutrient-rich varieties of nuts available today that can help you improve your health – whether you want to lose weight or not. In addition, there are several different ways to consume nuts on a daily basis.

You can mix dry fruits with oats, honey, and different types of seeds, and roast them well to make granola. Granola is best eaten early morning as breakfast by eating half a cup of serving and adding milk to it. This is a great sugar-free alternative to normal boxed cereal. Click here for a great granola recipe.

Oatmeal is another great alternative. Simply add half a cup of rolled or cut oats to a pan and add half a cup of milk. Cook until the oatmeal thickens and top it up with two fistfuls of mixed dry fruits.  And enjoy!

You can also consume a fistful of different dry fruits as snacks whenever you feel hungry and it’s not mealtime yet. Dry fruits also add flavor and crunch to dishes, making them much healthier options over processed or refined cereals or snacks.

It is always better to consume raw dry fruits because when they are at room temperature, they lose their nutritional value. One should take precautions while eating dry fruits as they can be toxic in high quantities.

(Top Ten Ways to Enjoy Nuts, n.d.)

Best Time to Eat Dry Fruits for Weight Loss

Science has proven that early morning is the best time to eat dry fruits for weight loss because they help regulate blood sugar and blood pressure, help you get rid of morning fatigue, and have ample time in the day to be properly digested. They are also good to eat on an empty stomach.

In addition, they are best eaten in between meals to avoid an energy crash later in the day. So, make sure you follow a routine when you start including them in your diet.

(List of Dry Fruits with Their Health Benefits| Fit & Flex, 2021)


Now that we have discussed which dry fruit is best for weight loss, the best time to eat dry fruits for weight loss, and all the different ways to consume nuts on a daily basis, it is your job to come up with a plan to include all these different dry fruits in your diet.

No matter what you do, just make sure that you don’t get carried away while eating dry fruits because, in excess amounts, they can make you gain weight. Just eat in moderation and enjoy all that extra energy!


Dried Fruit: Good or Bad? (2017, June 4). Healthline.

List Of Dry Fruits With Their Health Benefits| Fit & Flex. (2021, August 10). Fit and Flex Granola.

Mewada, P. (2022, April 28). 13 Best Dry Fruits That Can Speed Up Your Weight Loss. PharmEasy Blog.

Top Ten Ways To Enjoy Nuts. (n.d.). Have a Plant. Retrieved December 4, 2022, from

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